Healthy Broccoli Rabe with Pine Nuts
Brighten up your table with this delicious and nutrient-packed Healthy Broccoli Rabe with Pine Nuts recipe! Combining the bold, slightly bitter flavor of broccoli rabe with the rich, nutty crunch of toasted pine nuts, this dish is a perfect balance of taste and texture. Enhanced with fragrant garlic, a hint of red pepper flakes for subtle heat, and a zesty touch of lemon, this quick and easy side dish is ready in just 25 minutes—perfect for busy weeknights. Blanching the broccoli rabe ensures it retains its vibrant color and tender bite while blending beautifully with the Mediterranean-inspired flavors of extra virgin olive oil. Serve it alongside grilled chicken, fish, or your favorite vegetarian entrée for a healthy, low-carb, and gluten-free option that’s both elegant and wholesome.
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Recipe Information
Ingredients
- 1 bunch Broccoli rabe
- 3 tablespoons Pine nuts
- 2 tablespoons Extra virgin olive oil
- 3 cloves Garlic
- 0.5 teaspoons Red pepper flakes
- 1 teaspoon Lemon zest
- 0.5 teaspoons Salt
- 0.25 teaspoons Black pepper
- 6 cups Water
Instructions
Fill a large pot with 6 cups of water and bring it to a boil. Add 1/4 teaspoon of salt.
While the water is heating, rinse the broccoli rabe thoroughly. Trim 1 inch off the bottom stems and cut the remaining portions into 2-inch pieces.
Once the water is boiling, blanch the broccoli rabe in the pot for 2 minutes, then drain it and immediately transfer it to a bowl of ice water to stop the cooking process. Drain again and set aside.
Heat a large skillet over medium heat. Add the pine nuts and toast them for 2-3 minutes, stirring frequently, until lightly golden. Remove the pine nuts and set them aside.
In the same skillet, add the olive oil and allow it to heat for 1 minute. Add the minced garlic and sauté for 1-2 minutes until fragrant but not browned.
Add the blanched broccoli rabe to the skillet along with the red pepper flakes, remaining salt, and black pepper. Toss well to combine and sauté for 5 minutes until tender.
Stir in the lemon zest and toasted pine nuts, cooking for an additional 1 minute to combine the flavors.
Remove from heat, adjust seasoning if needed, and serve warm as a healthy side dish.
Nutrition Facts
Calories |
488 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 47.0 g | 60% | |
| Saturated Fat | 5.6 g | 28% | |
| Polyunsaturated Fat | 8.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1307 mg | 57% | |
| Total Carbohydrate | 14.5 g | 5% | |
| Dietary Fiber | 9.5 g | 34% | |
| Total Sugars | 3.0 g | ||
| Protein | 12.5 g | 25% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 385 mg | 30% | |
| Iron | 6.2 mg | 34% | |
| Potassium | 713 mg | 15% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
